How to Poop Standing Up (And Ways to Make Your BMs Easier)

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Plus, learn once and for all what the best pooping position is
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Sometimes, it can be uncomfortable to poop in a public restroom. Maybe it’s especially dirty or you just can't make yourself sit on the toilet seat because it’s cold or uncomfortable. Thankfully, this article will show you exactly how to poop while standing (or technically, squatting) without making a mess. We’ve also got details on what the best pooping position is, why some people prefer to stand or squat, and how to make your bowel movements easier. Read on to learn more!

Can you poop standing up?

Yes, you can poop standing up but it is less comfortable and potentially more messy. Plant your feet firmly on the ground and squat over the toilet without touching it. Lean forward slightly and rest your elbows on your thighs if needed. Stay relaxed by letting your abdomen expand and relaxing your anus muscles.

Section 1 of 5:

Pooping Standing Up

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  1. If a public restroom with multiple stalls is your only choice, make sure that the stall you are in has a functioning lock (the last thing you want is to be interrupted midway through defecating!). Then, if staying clean and avoiding germs is a top priority, choose one of the stalls closest to the door. There is research indicating these are used less frequently, so they are typically cleaner (although this may apply mainly to women’s restrooms). [1]
    • If you need more privacy or are nervous about pooping in public, scope out a restroom that is not near the entrance or lobby of a building. These will likely have less traffic, and you will have a better chance of being in the restroom by yourself.
    • If you’re pooping at a friend’s house, you might be concerned that someone will overhear your bathroom activities. Try running water in the sink as you use the toilet to create a sound barrier and an increased sense of privacy.
  2. Check to make sure that the stall or room has plenty of toilet paper and that you can easily reach it. Try placing a small amount of toilet paper in the toilet before you poop. This will help you to avoid having an excessive amount of water splash back up as you do your business.
    • Try to carry some hygienic wipes in your pocket or in your purse. You'll find them useful during the cleaning process.
    • Take some paper towels into the stall with you if you can find any. They’ll be more effective than toilet paper if you happen to make a mess outside of the toilet bowl.
    • Clothing tip: If you know that you’ll need to poop standing up in advance, choose your clothing wisely. For women, a skirt would be the easiest option—simply gather it up and hold it around your waist. Gentlemen, avoid wearing your best pair of dress slacks in case of a mess.
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  3. You will actually need to poop squatting, not standing straight up. This will help you make sure that you are aiming properly, and help ensure that you hit the toilet. Squatting will also provide stability, so you will be less likely to wobble. [2]
    • Bend your knees slightly, and lean forward a little bit to squat. You can also try using your hands to spread your cheeks. This might make the process a little faster and easier for you.
    • Plant your feet firmly on the ground to keep your balance. If needed, rest your elbows on your thighs for support. If you can squat deep enough to raise your knees slightly above your hips, you’ll be in an excellent position.
    • To help the poop come out quickly so you’re not holding a squat too long, let your abdomen bulge out as you exhale and relax your anus muscles. Use your abdomen and pelvic floor to push the feces out. [3]
  4. It is possible that pooping while standing (or squatting) makes it a little harder to control exactly where your bowel movements go. For this reason, it’s especially important to wipe your bottom properly and thoroughly. Make sure to always wipe from front to back. [4]
    • Be gentle but firm as you wipe. If you notice feces has gotten on any part of your skin, wipe it off as soon as you can with water. Clean the skin more thoroughly with soap or hand sanitizer later if you have to. [5]
    • If needed, wet a piece of paper towel or toilet paper (very slightly) to help clean yourself. Pat dry afterward.
    • Consider always carrying sanitary wipes with you. Make sure they are not perfumed, or they may irritate your anus and genital region.
  5. If you have caused any splashing, use a paper towel, toilet paper, or sanitary wipe to mop up the mess. Also consider wiping the toilet seat if you left any residue. If you used a seat cover, make sure to dispose of it in the toilet or trash receptacle.
    • Thoroughly wash your hands with hot and soap for at least 20 seconds and dry your hands with a clean towel or hand dryer. [6]
    • If a sink is not available, substitute hand sanitizer for soap.
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Section 2 of 5:

Reasons Some People Poop Standing Up

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  1. Are you nervous about germs in public restrooms? Do you fear picking up a disease? Remember that while these fears are common, there is very little chance that you will become ill from a public toilet. Though there are definitely germs in public restrooms, they’re no different from the germs on shopping carts, elevators, or even your computer keyboard! [7]
    • If you feel that your fears are interfering with your day to day life, ask your doctor or a therapist for advice. They can provide you with tips on dealing with anxiety around public restrooms.
    • Try taking deep breaths or doing breathing exercises when you feel bathroom anxiety. This will help your body and your mind relax.
  2. It might seem like standing up can stretch out your digestive tract and stimulate a BM, but it’s not so simple. Research shows that moving between sitting, standing, or lying down is more likely to trigger a bowel movement than just choosing one position. Other studies have shown that standing has no effect on helping you to start pooping faster. [8]
    • If you’re struggling to defecate in a normal sitting or squatting position, you may be experiencing constipation or obstructed defecation syndrome (ODS), a general term for difficulty pooping from physical or psychological causes. Visit your doctor for solutions.
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Section 3 of 5:

What’s the best position to poop in?

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  1. Anatomically, squatting straightens out the angle between your rectum and the anus, which makes it easier to go. [9] To squat properly, place your feet higher than the floor on a stool, a stack of books, yoga blocks, or even the world-famous Squatty Potty . Using an item is better than just pressing into your tippy-toes, which might actually make pooping harder. [10]
    • Keep your lower back fairly straight and try leaning forward slightly to encourage an easier poo. Some people have success by leaning slightly backward, too.
    • Fun fact: In prehistoric times, squatting to defecate was natural and common until sit-down toilets appeared in 5th century BC Roman cities. [11] It wasn’t until outhouses (18th century) and flushing toilets (early 1900s) became popular that sitting became the dominant position. [12]
Section 4 of 5:

Making Bowel Movements Easier

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  1. If you’re nervous about pooping in a public restroom (or just want to make your bowel movements faster and more satisfying), remember these tips for a less stressful experience:
    • If possible, give yourself time to go to the bathroom at home before leaving the house if public restrooms make you anxious. Build this activity into your schedule when making plans.
    • Once you’re on the toilet, try not to rush. Give yourself plenty of time to relax and let things move naturally since straining can damage the tissue in your rectal area. [13]
    • Try to poop at regular times each day.
    • Go to the bathroom as soon as you feel the urge (don’t wait, since holding it can lead to constipation). [14]
    • Use a stool to raise your knees, if possible. [15]
  2. If you’re constipated, remember all of the tips above for helping along a typical bowel movement plus the following to find relief : [16]
    • Increase your dietary fiber to about 22 to 34 grams per day (or consider a supplement).
    • Stay hydrated by drinking at least 4 to 6 cups (0.9 to 1.4 liters) of water per day.
    • Consider taking a laxative or stool softener.
    • Try giving yourself an enema to manually flush out your bowels.
    • Try to exercise regularly and avoid eating ultra-processed foods.
  3. If your bowel movements become unpredictable, talk to your doctor. Most people find themselves needing to poop on a fairly regular schedule, but if you're having trouble predicting when you need to go, you might be suffering from irritable bowel syndrome (IBS) or another ailment. [17]
    • Similarly, see your doctor for prolonged constipation that doesn’t get better with home treatments. [18]
    • If you’re experiencing sudden diarrhea, see a doctor if there’s no improvement after 2 days (or 24 hours for children). [19]
    • Don't be afraid to talk to your doctor in detail about your bowel movement. The more descriptive you are, the more likely it is that they can offer a diagnosis and treatment.
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Section 5 of 5:

Pooping While Standing: Frequently Asked Questions

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  1. There are multiple reasons a toddler might stand to poop before or during potty training. For one, they may not understand what the phrase “Go to the bathroom” means or what a toilet is for yet, so try being more specific with your questions or instructions around potty time. [20]
    • Second, some toddlers may still be learning what the sensation of “having to go” feels like. This makes them more likely to poop while they’re standing and doing something else.
    • Other children may also not understand what poop really is or that it affects others negatively. If standing poops are a problem, try explaining that it’s unhealthy to poop anywhere besides a toilet.
    • If your toddler seems to be in pain during bowel movements (in any position) or is straining hard, visit a pediatrician for advice.
  2. Most times, the best way to poop right away without waiting on the toilet is to go to the bathroom as soon as you feel the urge to go. If you’re constipated, consider using a laxative (suppository laxatives often work within minutes while oral laxatives work in hours to days). Beware that the fast a laxative works, the more likely you are to get side effects like cramping or diarrhea. [21]
  3. If lifestyle changes like diet, hydration, and exercise are not helping your constipation, consider medical treatments like laxatives, an enema, medicated suppositories, or prescription medication for pain relief. In chronic cases, pelvic muscle training or even surgery may be required. [22]
    • Your first option should always be an increase in fiber, water, and exercise. Consider over-the-counter and prescription options after no improvement for several days.
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Expert Q&A

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  • Question
    If I'm having a consultation with my doctor about my IBS, what are some things I should prepare to tell them to help them understand my situation better?
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Expert Answer
    When you go to your doctor because of IBS, it's very important that you know what your symptoms are, and are able to describe your symptoms in detail. For example, you need to be able to tell the doctor when the specific symptoms started, how long they have lasted, whether it comes and goes, what makes it better, and what makes it worse. You need to tell your doctor if any of your symptoms are related to eating, and if so which foods make your symptoms better and which foods make your symptoms worse. You'll also need to tell your doctor if there are any warning signs of diseases other than IBS, including blood in your stool, unintentional weight loss or nausea or vomiting, or uncontrollable diarrhea because that would indicate that you do not have IBS and you do have something more serious.
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      • Make sure the back of your pants is not resting against the back of the toilet seat. If the floor is wet or appears to be very dirty, roll the bottom part of your pants up as high as you can get them or take the bottom of your pants and do one fold to your knee.
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      • Remove your cell phone or any items that could fall into the toilet from your pockets.
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      References

      1. ↑ https://slate.com/technology/2021/12/is-the-first-stall-in-the-bathroom-really-the-cleanest.html
      2. ↑ https://www.firstcurehealth.com/schedule-bowel-movement
      3. ↑ https://www.bidmc.org/-/media/files/beth-israel-org/centers-and-departments/rehabilitation-services/all_about_constipation_booklet_2016_05_rev.pdf
      4. ↑ https://goaskalice.columbia.edu/answered-questions/how-can-i-hygienically-wear-thong-and-wipe-my-bum
      5. ↑ https://goaskalice.columbia.edu/answered-questions/how-can-i-hygienically-wear-thong-and-wipe-my-bum
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/hand-washing/art-20046253
      7. ↑ https://www.vox.com/2015/3/13/8208121/public-bathrooms-clean
      8. ↑ https://www.nature.com/articles/sc2014189
      9. ↑ https://www.npr.org/sections/health-shots/2012/09/20/161501413/for-best-toilet-health-squat-or-sit
      1. ↑ https://www.greaterbostonurology.com/blog/how-to-poop-correctly
      2. ↑ https://www.smithsonianmag.com/history/how-the-ancient-romans-went-to-the-bathroom-180979056/
      3. ↑ https://www.baus.org.uk/museum/164/a_brief_history_of_the_flush_toilet
      4. ↑ https://my.clevelandclinic.org/health/symptoms/changes-in-bowel-habits
      5. ↑ https://my.clevelandclinic.org/health/symptoms/changes-in-bowel-habits
      6. ↑ https://www.healthywa.wa.gov.au/Articles/A_E/Bowel-health
      7. ↑ https://www.health.harvard.edu/staying-healthy/8-ways-to-get-constipation-relief
      8. ↑ https://badgut.org/information-centre/a-z-digestive-topics/ibs/
      9. ↑ https://www.healthdirect.gov.au/constipation
      10. ↑ https://www.mayoclinic.org/symptoms/diarrhea/basics/when-to-see-doctor/sym-20050926
      11. ↑ https://www.autism.org.uk/advice-and-guidance/professional-practice/toileting
      12. ↑ https://my.clevelandclinic.org/health/treatments/25121-laxatives
      13. ↑ https://www.mayoclinic.org/diseases-conditions/constipation/diagnosis-treatment/drc-20354259

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